FT Questions....

[Scott Stevenson]

Hi Scott, there’s a post somewhere amongst the thousands (which stupidly I didn’t make a copy of) where it felt like you were suggesting that the isolation exercises on load days could be (and maybe even that you preferred them to be) the same for each of the three rotations.

With the gyms in the U.K. reopening soon not changing the isolation exercises would work really well for me as I’ve got a few things I can do wherever I am in the gym.

So the question is, should I be aiming for variation with isolation exercises or can I program the same ones and stay within the spirit of the program?

Thanks

Robbie,

I don't recall the post, but there's so much possibility for variation in FT, that I don't see any issue with using the same isolation exercises.

If you're using Tier I, you might consider doing the Isolation exercise after the compound. This will mean that the fatigue state brought on by the compound will affect the isolation exercise differentially, meaning a different activation strategy, which is really what's the "magic" underlying exercise variation (aside from obvious things like angle, e.g. on chest presses or in comparing side laterals vs. BO side laterals).

With the above, then you'll look a progress for the set of the compound for that week combined with the (same) isolation used each week and probably find that some compounds affect reps (and perhaps even weight) for the isolation exercise. (So don't consider the weight and reps for the isolation exercise on a week by week basis, but rather how those are changing (or not) on each of the different days when used in combination with the differing compound exercises. )

-S

[Robbie]

Thanks Scott that’s exactly what I was hoping you’d say

[Scott Stevenson]

Thanks Scott that’s exactly what I was hoping you’d say

You're welcome!

-S

[zmt]

Stretch under load Rep by Dante

Yesterday Dante posted intrigue post about using stretch under load in every rep of some exercises

https://www.instagram.com/p/CDsRXHojxv1/

I wonder if it can be used in FT

for
loading sets I think it could - big drop in load required
pump sets 50/50
and
MR - not sure - longer TUL then rest between mini sets

any input (also about the whole idea) would be much appreciated

[Scott Stevenson]

Stretch under load Rep by Dante

Yesterday Dante posted intrigue post about using stretch under load in every rep of some exercises

https://www.instagram.com/p/CDsRXHojxv1/

I wonder if it can be used in FT

for
loading sets I think it could - big drop in load required
pump sets 50/50
and
MR - not sure - longer TUL then rest between mini sets

any input (also about the whole idea) would be much appreciated

So, there area multitude of ways that "sets" can be carried out, or "Set Types" as I call them in FT.

This is one of them and is not dissimilar to how Dante has folks train calves in DC training.

I talk about some similar things here in this article of old:

https://www.elitefts.com/education/train...n-warrior/

-----

That technique would be a Pump set if squeezing into the three set type categories of FT. You might consider each of those 5sec pause as ~1-1.5 repetitions. So, if you can bang out a set of 10 reps with that style, that'd be just about a long as a typical Pump Set (of around 20-25 reps).

-S

[zmt]

Thank you Scott !

Just returned from the gym - a Muscle Round Day
used it with
chest, back (have to be careful with back due to golf's elbow old injury... - felt it a bit...) and triceps exercises

completely different feeling of exercise
it was difficult to carry on - due to pump (!) in those muscles ..., but I did whole Turbo Day of MR
it took (as expected) much longer to complete the exercises - not sure if for MR Days would be better to use 3 reps in sequence (instead of 4) ...

will read carefully the linked article - thank you

[Scott Stevenson]

Thank you Scott !

Just returned from the gym - a Muscle Round Day
used it with
chest, back (have to be careful with back due to golf's elbow old injury... - felt it a bit...) and triceps exercises

completely different feeling of exercise
it was difficult to carry on - due to pump (!) in those muscles ..., but I did whole Turbo Day of MR
it took (as expected) much longer to complete the exercises - not sure if for MR Days would be better to use 3 reps in sequence (instead of 4) ...

will read carefully the linked article - thank you

You're welcome!

You could construct this however you like in terms of reps during a cluster set. You're probably splitting hairs in terms of 3 vs. 4 reps. What matters most is progression, and # of failure points, in the context of training volume vs. frequency.

Dante experimented with pre-DC Training RP sets in the past that had I think 6 failure points. That was too much he found for the way he'd otherwise configured the program.

-S
-S

[zmt]

another brilliant point Scott - will be playing with this idea
but taking care about my golfer's elbow

thank you !

[Scott Stevenson]

another brilliant point Scott - will be playing with this idea
but taking care about my golfer's elbow

thank you !

You're welcome!

-S

[tjjankowski]

Sorry to ask if it's already been asked but I wanted to throw this out there.

Is there any validity to only rotating between 2 exercise groupings for a bodypart if the movements are really feeling like they're working well and progressing nicely? I've got 3 1/2 weeks left in this blast before I move (and change gym) and I'm almost certain that I can keep progressing well on just 2 movements for my lower body for this blast.
Obviously it's a valid enough approach, but that's not the point - I mean, is it FT approved? From my s&c background we would rotate exercises fairly frequently but I know the whole point behind the Loading Sets on FT is to just keep progressing as long as you can, not as fast as you can. So if I need to be patient and just hit my RFESS and Smith Squats every 3 weeks I will.